top of page
Search
angie03212

Are You Catching Enough Z's These Days?

An ACT Therapist's Guide to the most asked about subject in counseling.


You may be trying too hard!!


"Why can't I get my mind to stop racing when I'm trying to fall asleep?" This is single handedly the most frequently asked question from anxious folks in my practice. The struggle is real and most of us have experienced insomnia at some point in our lives. Recently, I slept less than 8 hours in a period of 3 days!! I had the double whammy of both excited thoughts and worried thoughts going to battle up in this head. I was sure I was going crazy. Let's face it, there will be nights in which no amount of good 'sleep hygiene is going to help. However, there are some basic tips and more specific strategies that can keep these nights from becoming a pattern. These tips should be held lightly and not followed so rigidly that you begin to feel even more anxious.


Stop the struggle! Try using restful mindfulness strategies instead of struggling to 'fall asleep' which can lead to a restless frustrated night. Pick one or try out all of these tips I've gathered from clients over the years and through my research on the matter.


Where to start?


Remember to be flexible and feel free to mix it up and alter any of these suggestions. Pick one or two mindful restorative exercises and restrictions to test out. Most importantly, don't struggle by trying to force yourself to sleep. Put your intention on being restful when you notice you are not falling asleep. Still not sure what to try first? Start with my favorite exercise Progressive Muscle Mindfulness.


Restful and Winding Down Strategies

  • Try Mindfulness practices like 'Leaves on a Stream', 'progressive muscle relaxation', or 'Noticing and Naming Thinking' ** See below for links to these exercises.

  • Do any activity that is calming, restful or soothing. (Cuddling, listening to music or relaxation audio/apps. Avoid exposure to screens with blue light, like watching TV or scrolling on your phone.)

  • Use the popular 'worry time' strategy along with unhooking strategy like 'Name the Story' skill. **Notes on how to use these below.

  • Try using a Diffuser with a calming scented oil.

  • If you notice a restless sensation begin to escalate, try a 'time out'. Use a self-mantra like, "It's okay. I'll sleep when my body is ready."** Do Something boring and quiet until you feel sleepy, then return to bed.


Guy Meadows has a great book on using Acceptance and Commitment Therapy to treat insomnia called The Sleep Book.


*Need help with intrusive thoughts? Try this exercise: Leaves on a Stream. There are also many other YouTube versions to check out.


* Noticing and Naming Thinking exercise for ruminating and intrusive thoughts.


*Worry Time Strategy

You may have already heard of this popular coping strategy for folks suffering with intrusive thoughts while anxious. Many people with OCD find the strategy helpful. It can work for anyone with ruminating thoughts about the future and who may be fearful of what will happen if they don't solve all the problems immediately. It works differently for children so these steps are for older teens and adults.

  1. Identify a time of day in which you sit down and allow yourself to focus on your 'to do' list. (This can occur every day or any designated number of days a week. Some people choose only one day a week).

  2. Notice and name any group or category that most of the thoughts fall into. If they don't group together well, the category can be your 'to do' list thoughts. Examples are, "My 'to do' list story about graduation", or "My 'to do' list story about projects at work." etc. It can be any name for the worried thoughts.

  3. When the thoughts show up throughout the day and threaten to be a distraction say to yourself silently, "There is my 'to do list' story. I'll give that attention at 6:30". Actively engage with another activity /put your attention where it really needs to be. Some have found it helpful to snap a hair tie or rubber band around their wrist at the same time.

  4. Be consistent and take the time during your chosen 'Worry Time' to physically sit down without other distractions. Devote anywhere from 5 -30 minutes on all the worries on your list.


Name Your Story


This skill is already woven into above version of Worry Time. Actively naming a category to describe your intrusive thoughts is the first step. The "I have so much to do tomorrow" story or the "My to do list is way too long to sleep" story etc.. The second step involves saying to yourself, "There is my 'I have so much to do tomorrow' story and I'll give that attention during worry time", when the thoughts show up.

The effect is similar to one aspect of journaling. It allows you to take a step back from your thoughts and this distance can allow you more freedom to put your attention where it really needs to be in that moment.


Sleep Hygiene Plans


Are You trying too hard??



I can't stress enough the importance of being flexible with the following suggestions. Traditional Sleep Hygiene programs tend to have rigid rules that are too hard for most people to follow. For highly anxious clients, the idea of reducing the amount of time they spend in bed may itself become a source of anxiety. This makes them even more anxious, thereby increasing their difficulty in sleeping. (Russ Harris, 2023) Adherence rates for traditional sleep hygiene programs are low.

Sleep Hygiene Rules (Guidelines)



  • Restrict caffeine and nicotine after about 4pm or within 6 hours prior to bedtime.

  • Restrict alcohol and eating close to bedtime.

  • Avoid 'blue light' for one hour before bedtime.

  • Try out a 'wind down' ritual.

  • Maintain regular sleeping hours.

  • Exercise during the day.

  • Make your bedroom favorable to sleep. Block out light and noise. Wear eye mask.

  • Limit daytime naps to half an hour or less.

  • Limit activities in bed to sleep, sex, relaxation or practicing your favorite mindfulness skills.

  • Don't try to force sleep. Trying to make yourself sleep is a recipe for failure. Instead, use the time effectively. Instead of tossing, turning and worrying, practice mindfulness. This way you are resting even though you aren't sleeping. The skills suggested in the post are usually restful and restorative even when you don't sleep well.


"The problem with Traditional 'Sleep Hygiene' programs is they tend to be extremely rigid and demanding. The strict rules make many people feel 'under pressure' when trying to follow them."-Russ Harris.

There is no 'quick fix' for sleep distress

Be Patient with yourself and know that it takes a few weeks to begin to notice significant changes. It is hard to be consistent, so keep track of which strategies you are trying. Have grace with yourself when you forget or get off track. It's about winning the war not the battle. You may not rid yourself of sleepless nights completely, but you will definitely notice significant improvement.



Russ Harris @actmindfully.com 2007;


Guy Meadows The Sleep Book.


Batten, S.V. &DeViva, J.C. (2006) Trauma Recovery Program VA Maryland healthcare Systems.Baltimore MD.


4 views0 comments

Comments


bottom of page